Tag Archives: Arms

This will be a Hypertrophy Style designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

Abs;

3.) Ab Wheel Roll Outs 20 Reps, 3 Sets, Controlled tempo, 30 seconds rest

-2 min rest in between next exercise.

Back;

4.) Pull Ups with pause at bottom 8-12 Reps, 4 sets, Controlled (strict) tempo, 2 min rest

-3 min rest in between next exercise.

5.) Barbell Bent Over Rows 8-10 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

6.) Reverse Grip Lat Pulldown 10-12 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

7.) Rope Straight Arm Pulldowns 12 Reps, 3-4 Sets, 2-2 tempo, 1-2 min rest

-3 min rest In between next exercise

Biceps;

8.) Barbell Biceps Curls 1 rep + Barbell Bicep Forehead Curls 1 rep combo = 1 rep and goal is 8 Reps Total, 4 Sets, Controlled tempo, 1-2 min rest

-3 min rest In between next exercise

Triceps;

9.) Cable Tricep Press-down Extensions 12 Reps, 4 Sets, 2-2 tempo, 1-2 min rest

Then to end it with some more Pull Ups with pause at bottom: 5 Reps, 10 Sets, 1 min rest
Try it out and let us know what you think.

For MORE INFO just click link above.

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